Barbell Club, Comp Prep. 15/12/16

  • Warm Up: General Self Preparation & Mobility
  • Invictus Barbell complex 2 x 3-5s

A.Every 2 minutes, for 14 minutes ( 7 sets)

Snatch

*Sets 1-2 = 3 reps @ 60-65%

*Sets 3-4 = 2 reps @ 70-75%

*Sets 5-7 = 1 rep @ 80%

B.Every 2 minutes, for 14 minutes (7 sets)

Clean & Jerk

*Sets 1-2 = 3 reps @ 60-65%

*Sets 3-4 = 2 reps @ 70-75%

*Sets 5-7 = 1 rep @ 80%

C. Squats or Clean Pulls 3 x 1 @  90%